Workout of the Day 3 Rounds For Max Reps 1:00 – DB Suitcase Box Step-Ups (35/20)1:00 – down ups1:00 – Air Squats1:00 – DB Hang Muscle Cleans1:00 – Cal Bike -Rest 1:00 between rounds- Post WOD 3 sets for recovery 1:00 Downward Dog1:00 Plank Hold1:00 Cobra Stretch -Rest 1:00 between sets-Read More
Pre WOD Tabata pushups Workout of the Day 12 rounds with a partner for time 3 burpees6 KB swings (32kg/24kg)9 box jumps (24″/20″)12 abmat situps15/12 calorie bike *1 person working, 1 person resting, alternate every roundRead More
Workout of the Day On a 5:00 running clock…40/30 Cal Bike:30 Wall SitMax Rope Climbs In Time Remaining -Rest 2:00- On a 5:00 Running clock…40/30 Cal Bike:30 Wall SitMax Slam Balls (30/20)|(20/10) In Time Remaining -Rest 2:00- On a 5:00 running clock…40/30 Cal Bike:30 Wall SitMax Burpees In Time Remaining *Each :30 Wall Sit Must...Read More
Pre WOD Every minute on the minute for 14:00 Even: 4 Push Press (Athlete Choice, Building)*Odd: :45 Shuttle Run (EZ) *Start Light and Build to Heavy Set of 4 with Barbell. Workout of the Day 14:00 As Many Rounds As Possible 10 Alt. DB Snatch + Push Press (50/35)200m Run *1 Rep = 1 DB...Read More
Workout of the Day For time10-15-20-15-10Chest to Bar Pull-UpsKB Goblet Squats (70/53) Post WOD 3 rounds for quality 7/7 Plate Around the World (Athlete Choice)14 Superman Rocks14 DeadBugsRead More
Workout of the Day For Time 50-40-30-20-10 Kettlebell swings (24kg/16kg)Abmat sit ups *500/400 row or 400 run or 25/18 cal bike after each roundRead More
Pre WOD In 15:00, build to a heavy 1 rep power clean Workout of the Day “THE CHIEF”5 rounds3:00 as many rounds a possible3 Power Cleans (135/95)|(95/65)6 Push-ups9 Air Squats -Rest 1:00 between rounds-Read More
